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Everything posted by maccaz

  1. squat form issue

    Have made heaps of progress on squat form, have squatted more or less every 2nd day for the last 8 weeks as it's getting heavier my forms breaking down a bit, chest is too low and looks like 95% squat 5% good morning which is definitely not ideal, and heaps of energy being used trying to keep upright now iv figured out uploading videos il try do a few sets at various weights tomorrow and post it up what can/should I work on to stop this getting any worse? or is it just inevitable as Im doing weights I'm not used to?
  2. maccaz 2018 prep log

    New year new journal Last year was very good. Put approx 205kg on my total and gained 30kg body weight. My current best lifts are 230/125/242.5 This year I want to get much stronger of course but also leaner. I got too fat last year and am sitting at 112kg morning weight would guesstimate in the high 20%s. I want to be 15% bodyfat or less Iv always been quite slack with diet just through lack of will, i know how to diet just dont do it. So now il try be much better at it. Strength is still big priority but getting leaner is now close runner up. They are probably a bit counter productive to each other so it is going to be difficult but im ready One number i have in mind which im unsure how realistic will be is to total 6.5x bw. So 650 @ 99.9
  3. maccaz 2018 prep log

    havent been posting, still following the rehab program its going well w5d1 bench 100 2x8, 110 2x6 incline db 32.5 4x12 machine row 4x12 1 arm pd 4x12 each side cable pullovers 4x10 lots of arms
  4. maccaz 2018 prep log

    w1d5 leg extensions seated calf raises standing calf raises
  5. maccaz 2018 prep log

    w1d4 bench 100 4x8 machine row 4x15 db ohp 20 4x15 bent flys 4x10 lots of arms
  6. maccaz 2018 prep log

    w1d3 block RDL 100 4x6 high bar pause squat 60 4x5 bb hip thurst 60 4x10 ham curl 5x15 1 leg rdl 4x10 farmers walk 50kg 6x30m
  7. maccaz 2018 prep log

    w1d2 bench flat back no arch full rom 70 4x10 db bench 30 4x12 machine row 4x12 single arm pulldown 4x10 db pullover 4x10 triceps biceps
  8. maccaz 2018 prep log

    rehab program w1d1 yesterday high bar squat in heels: 110 4x8 tempo db rdl 40 3x10 banded leg press 160 4x15 single leg leg press 100 3x12 leg extension 4x15 planks 3xfail
  9. maccaz 2018 prep log

    will start recording my stuff again as i've got a pretty solid plan to rehab my issues. for some background, i've had a few bad back injuries over the years while powerlifting, and was getting increasing nerve issues in my legs, pain, sciatica, weakness, etc. I had a CT which said "protruding l4-l5 causing severe spinal stenosis" and mri said: l3-4 bulge (minor) l4-l5 bulge (bad) l5-s1 bulge (bad) + a congenital venous defect around l5-s1 which prob contributes but who knows sounds worse than it feels though, its more an inconvenience. Doesnt need surgery, just needs a proper plan to strengthen the area and hopefully improve things. I've seen a physio and have a good plan and will start tracking it here. last week my bench sessions topped out at 107x5 for 10 triples today i did 100 7x5 + a lot of arms
  10. maccaz 2018 prep log

    slack on the updates, been training. got a diagnosis on my years old back injury and the nerve issues ive been having down my leg, doesn't really help much except now i know running smolov jr bench again
  11. maccaz 2018 prep log

    w11d2 bw 115.0 bench 115 x 4 70 5x15 curls skull crushers 2.55km run
  12. maccaz 2018 prep log

    W11d1 squat 160 7x4 RDL goblet squats abs
  13. maccaz 2018 prep log

    W10d6 arms back 2.7km run 115.3 bw
  14. maccaz 2018 prep log

    W10d5 2.7km run ohp arms
  15. maccaz 2018 prep log

    w10d4 deadlift 180 5x4 rdl 3x8 lots of calves
  16. maccaz 2018 prep log

    w10d3 bench 112.5 5x4 90 for some 10s close grip spoto skull crushers
  17. maccaz 2018 prep log

    w10d2 today bb row 70 5x10 pull up 5x5
  18. maccaz 2018 prep log

    w10d1 yesterday squat 175 x 5 pause squat 100 5x5 sissy squats etc
  19. maccaz 2018 prep log

    w9d6 today ohp 50 7x10 curls x lots walked 25k steps yesterday, feel wrecked. today is my first cheat meal in a month, feels good
  20. maccaz 2018 prep log

    w9d5 adding a second squat day going forward high bar constant tension in heels - 90 5x10 goblet squats 5x20
  21. maccaz 2018 prep log

    w9d4 bw 116.9 bb curls x lots side raises x lots cg bench x lots skull crushers x lots
  22. maccaz 2018 prep log

    w9d3 deadlift 170 x 12 RDL 100 6x10 calf raise x lots toe raise x lots
  23. maccaz 2018 prep log

    w9d2 morning weight 117.5, so down 7kg or so since i started cutting bench 112 7x3 spoto 80 3x8 cg 80 3x8 arms rows
  24. maccaz 2018 prep log

    W9d1 squat 165 7x3 rdl 3x8 will do calves later
  25. maccaz 2018 prep log

    W8d5 ohp 65 5x5 lots of arms